Mayhem Affiliate Bodybuilding 7/23/2022

22
Jul

Mayhem Affiliate Bodybuilding 7/23/2022

CrossFit Natomas – Open Gym

Mayhem Bodybuilding Goals

Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.

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Warm-up

Warm-up (No Measure)

Arms and Core

3 Rounds

15/12 cal Row

15 Banded Bicep Curls (light band – fast reps)

15/12 cal Ski

15 Banded Tricep Extenstions (light band – fast reps)

-into-

2 Rounds

10 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

10 Arm Circles (each Direction)

5 Down Dog/Seal Pose Transitions
Focus: Move with intention and take machine work at an easy/moderate pace

Strength

Deficit Pushups (5 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit pushups if you can perform regular pushups without assistance. Recommended deficit is 45lb hi-temp plates.

Deficit Push-ups

https://youtu.be/8EBucDnJR4A

Chin-ups (5 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.

Ring Dips (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.

Standing Barbell Curl (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.

Standing KB Crush Grip French Press (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

Standing KB Crush Grip Bicep Curl

https://youtu.be/M7GWQfFcAbA

Core

Metcon (Time)

For Quality:

4 Rounds

10 Single Arm KB Sit-ups (Left)

10 Single Arm KB Sit-ups (Right)

15 Pulse-ups

10 Standing Banded Pallof Press (each side)

30yd KB Front Racked/Overhead Carry (right racked/left overhead)

30yd KB Front Racked/Overhead Carry (right overhead/left racked)

-Rest 2 min b/t rounds-
Single Arm KB Sit-up

https://youtu.be/l-KEO9ycD1M

Pulse-ups

https://youtu.be/WGqDeoLheZk

Standing Banded Pallof Press

https://youtu.be/ROfbsAwixoU

KB Front Racked/Overhead Carry

https://youtu.be/i8WOMsgmGOk

Cooldown/Mobility

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)

Mayhem Mini-Pump

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

Metcon (Time)

Arms/Core

4 Rounds

10 Deficit Push-ups

10 Chin-ups

12 Standing KB Crush Grip French Press

12 Standing KB Crush Grip Bicep Curl

10 Single Arm KB Sit-ups (Left)

10 Single Arm KB Sit-ups (Right)

15 Pulse-ups

30yd KB Front Racked/Overhead Carry (right racked/left overhead)

30yd KB Front Racked/Overhead Carry (right overhead/left racked)

-Rest 2 min b/t rounds-

Scoring: Time
Deficit Push-ups

https://youtu.be/8EBucDnJR4A

Standing KB Crush Grip Bicep Curl

https://youtu.be/M7GWQfFcAbA

Single Arm KB Sit-up

https://youtu.be/l-KEO9ycD1M

Standing Banded Pallof Press

https://youtu.be/ROfbsAwixoU

KB Front Racked/Overhead Carry

https://youtu.be/i8WOMsgmGOk

Mayhem Ready

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